Amino acids are the basic building block of protein, which the body needs on a daily basis to complete its vital tasks, so what are they? And what are its benefits? And how do you get it? Does it cause harm to the body? Read this article for more details.

What are amino acids?

Amino acid is the basic building block of proteins that play a vital role in many body functions such as building muscle, producing hormones and neurotransmitters. Proteins catalyze most of the chemical reactions that occur in cells, and help connect cells to each other in tissues.

Proteins are long chains of amino acids, and they have a specific arrangement for each type of protein, resulting in different forms of proteins, and therefore different functions of the body.

This name was given to these compounds according to their chemical structure; It contains a basic amino group NH2, and an acidic carboxyl group COOH, in addition to another group according to the type of each amino acid.

Types of amino acids

The body needs 20 amino acids to carry out vital functions, and the body can make hundreds of these types, but it cannot make 9 types of them, and they are divided into three main groups:

• Essential amino acids.
• Nonessential amino acids.
• Conditional amino acids.

essential amino acids

They are the 9 types that the body cannot manufacture, and must be obtained from food sources, so they are called essential amino acids, and they are:

1. Histidine: Which helps make the neurotransmitter histamine, and has a very important role in the body’s immunity, sleep, digestion, and sexual functions.
2. Isoleucine: It is involved in muscle metabolism, immune function, hemoglobin synthesis, and energy regulation.
3. Lysine: It helps the body manufacture certain hormones such as growth hormones, repair muscle tissue, heal wounds, and regulate blood sugar levels.
4. Lysine: It also has a role in immune functions, in addition to its role in the manufacture of hormones, and the production of energy.
5. Methionine: Aids in body tissue growth, metabolism, detoxification, and absorption of essential minerals including zinc and selenium.
6. Phenylalanine: It has an important role in the production of chemicals in the brain such as dopamine, adrenaline and noradrenaline, and is important for the body’s production of other amino acids.
7. Threonine: It is important for collagen and elastin proteins that make up the skin and connective tissues, as well as for blood clots, fat absorption, and immune function.
8. Tryptophan: It helps regulate nitrogen levels in the body, and helps make serotonin in the brain, which has a prominent role in regulating mood, appetite, and sleep.
9. Valine: It is important for muscle growth and energy production.

Non-essential amino acids

The remaining 11 amino acids are produced by the body: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Conditional Amino Acids

This type is not important except in cases of illness and stress, and they are:

• From the non-essential amino acids: Arginine, cysteine, glutamine, tyrosine, and glycine.
• Other amino acids: ornithine, proline, and serine.

The following are some examples that illustrate the benefit of this type that is not recognized by many people:

• Arginine is a non-essential type, but the body does not make enough of it to recover from injuries or diseases such as cancer, so some patients get supplements that contain it to meet the body’s needs in some cases.
• The pregnant body needs some types such as glycine and arginine to support its general health, and the health of the fetus.

The benefits of amino acids

The body needs these compounds to make protein, and as we explained to you earlier that according to the arrangement of the chain, the type and function of the protein varies, hence its importance in the following:

• Breaking down and digesting food.
• The manufacture of hormones and chemicals in the brain.
• Growth and repair of body tissues.
• Build muscle and improve athletic performance.
• Maintain healthy skin, hair and nails.
• Boost the immune system.
• Giving the body energy.
• Maintaining digestive health.

The body’s need for amino acids

Because the body does not produce the basic amino acid, and the importance of obtaining it from food, you should know the required proportions per day, and the sources differ in these numbers, and the following are the most important things mentioned in them in general about the average amount required per one kilogram of the body:

• Histidine: 10-14 mg.
• Isoleucine: 19-20 mg.
• Leucine: 39-42 mg.
• Lysine: 30-39 mg.
• Methionine: 10.4-19 mg.
• Phenylalanine with tyrosine (a non-essential acid): 25 mg, another source states 33 mg for phenylalanine alone.
• Threonine: 15-20 mg.
• Tryptophan: 4-5 mg.
• Valine: 24-26 mg.

NB: The body’s need is calculated by knowing the body weight and then multiplying it by any of the previous numbers. For example, if your weight is 80 kilograms, and to find out the body’s need for histidine, we do this simple mathematical operation 80 x 10 = 800 mg or 80 x 14 = 1120 mg, and you can consult a nutritionist if you are in doubt.

Sources of essential amino acids

You can get it from the following foods:

• Meats such as chicken, beef, duck and turkey.
• fish.
• eggs.
• Dairy products.
• quinoa;
• soybeans;

Some foods contain some essential acids but not others, such as nuts, grains and legumes. If you are following a vegetarian diet, be sure to get these nine amino acids from different food sources.

Disadvantages of high amino acids

When the body is exposed to large amounts of these compounds, the following symptoms may occur:

• Gastrointestinal disorders such as flatulence.
• Abdominal pain.
• Diarrhea.
• A sudden drop in blood pressure.
• High risk of gout.
• stress on the kidneys; It works harder to maintain balance.

Most foods contain generally safe amounts, but there are still some people who need to consult a dietitian if they eat meals that are too high in protein, or take supplements, such as an athlete.